FitBottomedGirls.com founders Jennipher Walters and Erin Whitehead designed a fun, friendly approach to getting healthy, and more importantly, to loving how you feel in your own skin. The sassy, wildly popular creators of the hit website www.fitbottomedgirls.com and one of TIME’s top Twitter feeds of 2013 outline their approach to diet and fitness in The Fit Bottomed Girls Anti-Diet.
The program, inspired by the thousands of readers who visit their website monthly, combines simple weight-loss tools with self-esteem-building exercises to create lasting changes that not only help you lose weight but also make you feel great about yourself.
The Fit Bottomed Girls Anti-Diet uses a range of 10-minute changes – from eating a piece of chocolate correctly to developing a workout to a favorite song – to help you create better, healthier routines without drastically changing everyday life.
These changes are based on the 10 Principles of Being a Fit Bottomed Girl:
- Ditch the diet (and weight) drama
- Understand your hunger
- Move your body
- Live a balanced life
- Focus on the positive
- Get out of your comfort zone
- Chill out
- Be supportive
- Laugh at yourself
- Love yourself no matter what
Each principle is covered in detail in each chapter of The Fit Bottomed Girls Anti-Diet.
Everyone wants a super-quick fix to weight loss, the authors claim, but here’s their secret: The only way to get results is to love your life.
Walters is an American Council on Exercise-certified personal trainer, lifestyle and weight management coach and advanced health and fitness specialist, and an Aerobics and Fitness Association of America-certified group exercise instructor. She also has a journalism degree from the University of Missouri and a master’s in health journalism from the University of Minnesota.
Whitehead brings an every-gal approach to popular healthy living websites www.fitbottomgirls.com and www.fitbottomedmamas.com, which she co-founded with Walters. Erin has a journalism degree from the University of Kansas.
While The Fit Bottomed Girl Anti-Diet does not provide a traditional, structured diet and exercise plan, a two-week starter plan is outlined in the back of the book to start eating and moving like a Fit Bottomed Girl.
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- Fit Bottomed Girls is a well-respected brand in health and fitness
- Fit Bottomed Girls named top Twitter feed in 2013 by TIME
- Author Walters is a certified health and fitness professional
- Not a diet
- Diet and nutrition information designed to educate and guide, not structure and demand
- Sample workouts included
- Sample diet and workout two-week plan provided for guidance
- Focuses on life outside of diet and exercise, such as sleeping, stressing and relaxing
- Does not provide diet and nutrition guidelines
- Does not provide structured meal plans
- Does not provide structured workout plans
- Not a diet and exercise plan for people looking for a structured program
One of the 10 Principles of Being a Fit Bottomed Girl is to ditch the diet (and weight) drama. The authors explain in their first piece of diet and nutrition advice how not to diet.
The authors answer the question, “For the love of all that is holy, how?” with their 10-minute fixes to ditching the drama, including breaking up with your scale, measuring your body, and throwing away your old jeans.
The second principle outlined in The Fit Bottomed Girls Anti-Diet teaches you how to listen to your body and understand your hunger, whether it is to fulfill nutrient requirements at lunch or when you eat a pint of mint chocolate chip ice cream after a breakup.
Instead of eating out of boredom, emotion or habit, the authors encourage you to eat when your body is hungry and according to F-B-G:
- F is for Fresh: Eat fresh, whole foods with close to nonexistent ingredient lists. (Apple: Contains apple.)
- B is for Balanced: Eat a mix of carbohydrates, proteins and healthy fats for every meal. Don’t nix whole macronutrient groups.
- G is for Gorgeous: Diet food tastes like cardboard. Healthy food is gorgeous to look at and scrumptious to eat so choose fresh foods and balanced meals that appeal to your eye.
The Fit Bottomed Girls Anti-Diet also provides a Hunger and Fullness Scale for you to use when you’re not quite sure if finishing your restaurant-sized portion is a good or bad idea. Ranging from (1) Starving! I’ll eat anything! to (10)Uncomfortably and maybe painfully full, the authors recommend that you stop eating at (7)Hunger is gone. My belly is comfortably full. Learning how to listen to your hunger will help you determine where you are on the scale.
Ten-minute fixes for learning to listen to your body and understand your hunger include:
- Bored? Go do something other than eat for 10 minutes.
- Are you hungry or thirsty? Instead of chugging a glass of water to satiate what you think is hunger, make yourself a drink and make it an experience: cucumber lime water, green tea and coffee take time to make and time you should take.
- Challenge: Take five minutes to eat a piece of chocolate. Really savor the chocolate. After five minutes, do you still crave chocolate (or any food for that matter) or have you satisfied your urge?
The Fit Bottomed Girls Anti-Diet does not provide diet and nutrition guidelines to follow for people who want to lose weight on a structured plan. However, with lessons that retrain your brain to love your food and to make decisions based on what your body tells you, the book does provide what it promises: A fun, friendly way to think about eating and living a healthy lifestyle through food.
Life is too short, the authors claim, to spend it slaving away on a workout you hate. The Fit Bottomed Girls Anti-Diet promises to change your outlook on exercise from fitness as a “must” to “OMG, I can’t wait to do it!”.
First, the authors encourage you to get active. Do something physical – like dancing to bad pop music or getting busy in the bedroom – for at least 30 minutes three times a week. And feel free to break those 30 minutes up into 10-minute sessions to make it more manageable. You just have to move your body.
After you get comfortable with being more active, The Fit Bottomed Girls Anti-Diet introduces you to the Ideal FBG Workout Plan, which includes:
- Steady Rocking Cardio: Get in a cardio workout, such as running or Zumba, 2-3 times a week for 10-60 minutes at a time.
- HIIT It: HIIT stands for high intensity interval training, and it should kick your fit butt 1-2 times a week for 10-30 minutes at a time.
- Get Strong: Free weights or body weight should be pumped 2-3 times a week for 10-60 minutes at a time.
- Get Bendy: At the end of every workout or whenever you’re not moving your body for cardio or strength, stretch at least 5-7 times a week for 5-10 minutes at a time.
The Fit Bottomed Girls provide unique 10-minute fixes for fun fitness for people new to the exercise scene and for seasoned workout pros, including 10-minute cardio, strength and flexibility workouts you can do at the gym or at home watching television.
For women who want to lose 10 pounds or more, people who need a healthier relationship with their bodies, or anyone looking for a fun, friendly weight loss program, The Fit Bottomed Girls Anti-Diet provides a straight-forward, easy-to-integrate way to get healthier and love your body.
The Fit Bottomed Girls Anti-Diet is exactly what the authors claim it to be: not a diet. Instead, it is a book of 10-minute healthy lifestyle changes you can make every day to make your brain listen to your body and to make yourself feel like a Fit Bottomed Girl.
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